Autumn Gumbo

Dairy Free
Health score
30%
Autumn Gumbo
45 min.
6
664kcal

Suggestions


As the leaves begin to change and the air turns crisp, there's nothing quite like a warm bowl of Autumn Gumbo to celebrate the flavors of the season. This delightful dish is a perfect blend of hearty ingredients that come together to create a comforting meal, ideal for lunch or dinner. With its rich, savory broth and a medley of vegetables, this gumbo is not only satisfying but also dairy-free, making it a great option for those with dietary restrictions.

The star of this recipe is the roux, which adds a deep, caramelized flavor that elevates the entire dish. Combined with tender butternut squash, vibrant bell peppers, and succulent shredded chicken, each spoonful is a taste of autumn. The addition of okra brings a unique texture, while the crispy bacon crumbles on top provide a delightful crunch that contrasts beautifully with the gumbo's warmth.

Ready in just 45 minutes, this Autumn Gumbo is perfect for busy weeknights or cozy gatherings with friends and family. Serve it over Cajun-style rice for a complete meal that will leave everyone asking for seconds. Embrace the season and indulge in this delicious, soul-warming dish that captures the essence of fall in every bite!

Ingredients

  • 0.3 cup vegetable oil 
  • 0.3 cup flour all-purpose
  • 10 oz bell pepper diced green red frozen thawed
  • cloves garlic finely chopped
  • cups butternut squash cubed
  • 28 oz canned tomatoes diced organic undrained canned
  • cups chicken broth (from 32-oz carton)
  • 1.5 teaspoons creole seasoning 
  • cups chicken shredded cooked
  • 1.5 cups okra frozen thawed
  • 17 oz no boil lasagna noodles cajun-style
  • slices bacon crumbled cooked

Equipment

  • bowl
  • whisk
  • microwave
  • dutch oven

Directions

  1. In small microwavable bowl, stir oil and flour with whisk. Microwave uncovered on High about 4 minutes, stirring every 45 seconds, until caramel colored.
  2. Carefully pour roux mixture into 4-quart Dutch oven.
  3. Heat over medium heat until hot.
  4. Add bell pepper mix and garlic. Cook 2 to 3 minutes, stirring frequently.
  5. Add squash; cook 5 minutes.
  6. Stir in tomatoes, 2 cups broth and Creole seasoning.
  7. Heat to boiling; reduce heat. Cover; simmer 20 minutes, stirring occasionally and adding 1/2 cup more broth if needed. Stir in chicken and okra; simmer 5 to 10 minutes longer.
  8. Meanwhile, cook rice in microwave as directed on package.
  9. Serve gumbo with rice.
  10. Sprinkle with bacon.

Nutrition Facts

Calories664kcal
Protein20.64%
Fat28.86%
Carbs50.5%

Properties

Glycemic Index
36.17
Glycemic Load
7.26
Inflammation Score
-10
Nutrition Score
28.992609042836%

Flavonoids

Luteolin
2.23mg
Kaempferol
0.03mg
Myricetin
0.03mg
Quercetin
6.32mg

Nutrients percent of daily need

Calories:663.85kcal
33.19%
Fat:21.87g
33.65%
Saturated Fat:4.21g
26.31%
Carbohydrates:86.12g
28.71%
Net Carbohydrates:77.84g
28.31%
Sugar:10.22g
11.35%
Cholesterol:97.84mg
32.61%
Sodium:657.81mg
28.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.19g
70.38%
Vitamin A:5840.39IU
116.81%
Vitamin C:66.72mg
80.87%
Vitamin B3:9.65mg
48.25%
Vitamin B6:0.8mg
39.99%
Vitamin K:41.58µg
39.6%
Manganese:0.73mg
36.58%
Selenium:25.47µg
36.39%
Fiber:8.28g
33.13%
Potassium:1142.81mg
32.65%
Phosphorus:263.03mg
26.3%
Vitamin B1:0.39mg
25.84%
Vitamin E:3.78mg
25.19%
Iron:3.74mg
20.76%
Copper:0.41mg
20.6%
Magnesium:82.05mg
20.51%
Vitamin B2:0.32mg
18.54%
Folate:66.32µg
16.58%
Vitamin B5:1.48mg
14.82%
Zinc:2.08mg
13.88%
Calcium:110.42mg
11.04%
Vitamin B12:0.31µg
5.1%